Zwift winter-training plan: Week 2

by Alan Dempsey

Welcome to Week 2 of the Canadian Cycling Magazine Zwift winter-training plan. Below are the activities for the next seven days, which build on the work you did in Week 1.

Zwift winter-training plan: Week 2

Overview

6:20 hours
Approx. TSS: 370

This week we increase volume and intensity slightly. Be prepared for some harder and longer efforts.

Monday – Rest

Monday is going to be a rest day. Take a day off, or ride easy in Zone 1 for a maximum of 40 minutes. Rest days are a good time to spend 25 to 30 minutes doing some core-strength work off the bike. Planks, side planks, crunches, mountain climbers, bicycle crunches and leg raises are all great movements that will help strengthen and develop your core.

Tuesday – Sweet Spot Build

Time: 50 minutes

At only 50 minutes, this workout might seem short, but building on last week, we push you a little closer to threshold with each consecutive interval. The “sweet spot” is considered to be the most effective effort level to improve FTP. It’s harder than a tempo effort, but it’s not quite as hard as a threshold effort either, about 84 per cent to 97 per cent of your FTP. (Download the Week 2 Sweet Spot Build .zwo file here.)

Wednesday – Zwift Race using the Zwift Event module

Time: 40–60 minutes

Use the Zwift Event module to pick a race that is approximately 40 to 60 minutes in length. Warm up with 20 minutes of easy riding that incorporates two to three hard efforts lasting no more than one to two minutes. Cool down afterwards with 10 to 20 minutes of easy spinning.

If you’ve been following our plan, you’ve done at least one Zwift race by now. This week try to practise managing your effort. There is no soft pedalling in Zwift so make sure you match the output of the riders around you. Keep an eye on the rider list on the right side of the screen. Your avatar will naturally drift around the pack but don’t panic, and don’t ease up or surge if you see your avatar drifting backward or forward. Just focus on keeping your effort consistent and matched with the rest of the group.

Thursday – Sweet Spots

Time: 70 minutes

This 70-minute workout preps your legs with a short ladder drill then tosses four nine-minute sweet-spot intervals at you with only one minute of rest between each. This workout can be tough so make sure to dig deep and push through. (Download the Week 2 Sweet Spots .zwo file here.)

Friday – Rest Day

Rest Day. No workouts. Try to avoid any physical activity today. Rest as much as you can.

Saturday – Zwift Hill Repeats

Time : Approx. 90 minutes

Watopia – Choose the Volcano Climb route

London – Choose London Loop

When you hit the base of the climb (either the Volcano or Box Hill), increase your effort to 80 per cent of FTP. When you see the countdown timer appear on screen as you get near the top, increase your effort to 95–105 per cent of FTP and put in a strong hard effort for those last few minutes.

Use the down key on your keyboard or U-Turn on the Zwift Mobile Link app, to turn around and roll easy back down the climb.

Make another U-turn when you reach the base of the climb. This time take the climb at 80 per cent FTP without pushing near the top.

Spend another 20 to 30 minutes riding easy.

Richmond – Pick any course. (There is no big climb in Richmond.) Do 12 minutes at 80 per cent, three minutes at 100 per cent, six minutes of easy riding, and then 15 minutes at 80 per cent followed by 20 to 30 minutes of easy riding.

Sunday – Free Ride Zwift

Time: 120 minutes

For this workout, do a free ride within Zwift for 120 minutes. Whatever course is available on this day (Richmond, Watopia or London), pick a hilly route (but not the Epic KOM or Volcano climb) and ride a steady endurance pace targeting the full range of Zone 2.

Congratulations. You’ve done Week 2. Week 3 is ready when you are.